Z press, Rows, upper body assistance

1200

1) warmup: deadbug,side pillar circuit w/ 10 kg DB,spider man lunge,see saw to burpee

2) openers
chest, 2.5 kg plates
triceps, 1.25 kg plates
landmine row

3) DB Z press - 5 x 5,10,12.5,12.5,12.5 kg
*barbell hinge opener between each set

4) 4x
10 x supinated barbell row (40,45,45,45 kg)
50 ft reverse inchworm crawl

5) 3x
3 x tempo L-pullups from box, neutral grip (1/2 ROM)
10 x DB back fly, 6 kg each
10 x strict bar dip

6) cooldown - kb quad smash

• Notes: Not a big day here, just wanted to work some upper body. Planned to do some sled conditioning but ran short of time. Definitely due for some sprints or conditioning work here soon.

Deadlift, conditioning

1100

1) warmup: deadbugs,leg cradle lunge,lateral lunge pull thru,see saw

2) openers
biceps, 4 kg DBs
triceps, 1.25 kg & 2 kg
chest, 1.25 and 2 kg
jefferson
lat pulls - 2x15x70 kg

3) deadlift to heavy 10, full stop
10 x 80,90,100 kg

4) condo - 3x
30 seconds max effort spin bike
15 x double kb front squat, 20 kg each
2 x 100ft kb suitcase carry, L/R
2 x 100ft kb farmer carry
30 seconds rest between each

5) cooldown stretch - middle splits

• Notes: 10 rep deadlift sets take a while and take it out of me. Planned on doing uppers as well but conditioning after this was plenty. Pull felt and looked strong. I could feel lots of the strain and strength from my abs instead of my back, which I like. Since improving my hinge deadlifting has become a much different exercise and much more ab intensive.
• body: traps are sore.

Power cleans and plyos, DB hex/back extensions, sally shoulders

1030

1) deadbug,plank,side plank circuit,spider man

2) openers
landmine rows - 2 sets
single arm lat pull L - 2 sets @ 30 kg
triceps - 1.25 kg plate
Ts/Ys/Is - 1.25 kg plate

3) stiff leg deadlifts
20 kg kb - 1x60 seconds
20 kg barbell - 1x60 seconds

4) 4x
3 x power clean (40,60,70,80 kg)
5 x depth pushups, 3 blue plates
2 x PA burpee into 5/10/5 lateral drill

5) 10 minute EMOM - 1 x power clean @ 80 kg

6) 3x
10 x lower back extensions (ET), 10 kg plate
max slight decline DB hex press, 20 kg DBs (17,17,15)

7) "sally up" with shoulder opener (straight arm) - 2.5 kg plates

• Notes: Lower body external torque, upper body internal. Plyos today as well. Progressed off of last session by adding a burpee into the 5/10/5 drills as well as adding some plyo pushups. Keeping the weight on the cleans rather low and adding stress with reps and plyos. Tried some decline DB bench but shoulder really wasn't happy. I've found the DB hex press is the best and one of the only ways I can work the bench press motion without shoulder and scap issue. Weighted pushup is a much better option for me. Sally up was terrible. 
• Body: No soreness from our hike yesterday. Feeling good. Lots of sleep and recovery, no stress.